Have you ever wondered about the vibrant green vegetable that frequently graces Mexican dinner tables? Meet Ejotes, commonly known as green beans. These versatile legumes are not only a staple in Mexican cuisine but also pack a nutritional punch. Rich in vitamins A and C, ejotes offer numerous health benefits, including supporting the immune system and promoting healthy skin.

In this article, we’ll delve into what ejotes are, their key benefits, and how to incorporate them into your meals with a delicious recipe. Whether you’re a culinary enthusiast eager to explore traditional Mexican dishes or someone seeking healthy and tasty side options, understanding and cooking with ejotes will add a fresh twist to your culinary repertoire.

What Are Ejotes?

Origin and Meaning of Ejotes

Ejotes, commonly known as Mexican green beans, have a rich cultural history rooted in Mexican cuisine. The word “ejotes” comes from the Nahuatl term “ēxotl,” reflecting their significance in ancient Mesoamerican culture. Historically, they were valued not only as a nutritious food source but also as symbols of fertility and prosperity. Today, they’re a staple in Mexican households, featured in traditional dishes like calabacitas con ejotes or simply served as a healthy side.

What makes ejotes unique is their versatility. They can be steamed, sautéed, roasted, or even pickled, making them a popular choice in a variety of healthy recipes. Low in calories and rich in fiber, vitamins A and C, they’re perfect for those seeking nutritious meal options.

In recent years, ejotes have gained popularity in the U.S., thanks to the growing influence of Mexican cuisine. From trendy restaurants to home kitchens, they’re recognized as a flavorful and healthy alternative to regular green beans. Have you tried cooking with ejotes? Share your favorite recipes or creative twists in the comments below!

Types and Varieties of Ejotes

When it comes to ejotes, there’s more than one variety to explore! While they’re often referred to as Mexican green beans, ejotes actually come in a few different types, each with its own unique texture and flavor. Let’s dive into the most popular varieties you might encounter.

1. Stringless Ejotes
   These are the most commonly found type of ejotes. They’re tender, with a mild flavor and a crisp texture that makes them perfect for steaming, stir-frying, or adding to stews. As the name suggests, they don’t have the tough strings that many traditional green beans have, making them easier to prepare and eat.
2. Round Ejotes
   Round ejotes are thicker and often have a more pronounced, slightly earthy flavor. They’re great for dishes where you want the green beans to hold their shape, like casseroles or even grilled recipes. Their fuller texture also allows them to absorb flavors well.
3. Purple Ejotes
   Yes, purple ejotes exist! These have a striking color and slightly sweeter flavor than green varieties. When cooked, they often turn green, but their vibrant hue adds a fun twist to your dish before they’re cooked.

Key Benefits of Ejotes

Nutritional Value and Health Benefits of Ejotes

Ejotes are not only a flavorful addition to your meals, but they also pack a punch in terms of nutritional benefits. Low in calories but high in essential nutrients, they’re a perfect choice for those looking for healthy ingredients in their healthy recipes.

1. Rich in Vitamins and Minerals
   Ejotes are an excellent source of vitamins A and C, which support your immune system and contribute to healthy skin. They also provide folate, which is vital for cell growth and overall health.
2. High in Fiber
   Packed with fiber, ejotes are great for promoting digestive health. The fiber helps regulate digestion, prevent constipation, and support a healthy gut.
3. Antioxidant-Rich
   These green beans contain antioxidants, such as flavonoids, that help fight oxidative stress and inflammation, which can lower the risk of chronic diseases.

Why Include Ejotes in Your Diet

Including ejotes in your diet is a simple yet effective way to boost your nutrition while adding flavor and variety to your meals. Here’s why they should be a regular part of your diet:

1. Low-Calorie, Nutrient-Dense
   Ejotes are naturally low in calories but packed with essential nutrients, including vitamins A, C, and folate. This makes them a great option for those looking to maintain a healthy weight without sacrificing nutrition. Whether you’re making a hearty salad or a side dish, you’ll be fueling your body with vitamins and minerals.
2. Supports Digestive Health
   The high fiber content in ejotes promotes healthy digestion by supporting regular bowel movements and preventing constipation. Fiber also helps you feel fuller longer, making it easier to control hunger and manage your weight.
3. Versatile and Easy to Cook
   Whether you prefer them steamed, sautéed, or roasted, ejotes are incredibly versatile and easy to incorporate into various dishes. They’re perfect for busy weeknights or adding to your favorite healthy recipes for a quick, nutritious boost.

Ingredients for Ejotes Recipe

re’s a simple and tasty recipe for ejotes that you can easily prepare at home. These ingredients will bring out the natural flavors of the beans while making them the perfect side dish:

• 1 lb (450g) fresh ejotes (green beans)
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 small onion, finely chopped
• 1/2 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh parsley, chopped

How to Cook Ejotes (Instructions)

Preparation Steps

Here’s how to prepare ejotes for a simple and delicious dish:

1. Wash and Trim
   Rinse the ejotes thoroughly under cold water. Trim both ends of the beans by snapping them off or cutting them with a knife. For a neater look, you can also cut the beans into smaller pieces.
2. Blanch the Ejotes
   Bring a large pot of water to a boil and add a pinch of salt. Once boiling, add the ejotes and cook for 3-4 minutes, just until they turn bright green and become tender-crisp. Drain them immediately and rinse under cold water to stop the cooking process, keeping their color vibrant.
3. Prep the Aromatics
   While the ejotes are blanching, peel and finely chop the garlic and onion. Set aside the seasonings (salt, pepper, red pepper flakes, and lemon juice) for later use.

Once these preparation steps are complete, you’re ready to move on to cooking the ejotes into a flavorful dish!

Cooking Techniques and Methods

There are several ways to cook ejotes to suit your taste and the dish you’re preparing. Here are the most popular techniques:

1. Blanching and Sautéing
   • Blanching: Start by blanching the ejotes to preserve their vibrant color and crisp texture. After trimming the beans, boil them for 3-4 minutes until just tender, then immediately cool them in ice water.
   • Sautéing: After blanching, heat some olive oil in a skillet and sauté finely chopped garlic and onion until fragrant. Add the blanched ejotes to the pan and cook for another 5-6 minutes. This method helps develop a rich flavor and slight caramelization on the beans, while keeping them crisp.
2. Steaming
   Steaming is a gentle cooking method that helps retain the nutrients and color of the ejotes. To steam, place the beans in a steamer basket over boiling water and cover. Steam for about 4-5 minutes until tender yet crisp. This method keeps the ejotes tender while maintaining their freshness and nutrients.
3. Roasting
   For a more intense, savory flavor, roast your ejotes. Toss them in olive oil, salt, pepper, and any seasonings you like. Roast in a preheated oven at 400°F (200°C) for 15-20 minutes, tossing halfway through. Roasting brings out a wonderful caramelized flavor in the beans, adding a crispy texture.
4. Grilling
   Grilling ejotes adds a smoky flavor and is perfect for a summer barbecue. Toss the beans with olive oil and seasonings, then place them on a grill or grill pan. Cook for 5-7 minutes, turning occasionally, until they have nice grill marks and are tender.

Pro Tips and Variations

To elevate your ejotes dish and explore new flavors, here are some pro tips and variations that will make your meal even more delicious:

1. Add a Crunch
   For extra texture, consider adding toasted almonds or crushed walnuts to your sautéed ejotes. The nuts provide a delightful crunch that complements the beans’ tender texture, adding an extra layer of flavor and richness.
2. Incorporate Different Herbs
   While parsley is a classic garnish, you can try other fresh herbs like basil, cilantro, or thyme to give your dish a fresh twist. Each herb brings a unique flavor that pairs beautifully with ejotes.
3. Infuse with Citrus
   In addition to lemon juice, try using lime or orange zest to bring a zesty, fresh touch to the dish. The citrus complements the beans’ natural flavor and adds a refreshing kick.
4. Spicy Kick
   For those who enjoy a bit of heat, sprinkle some chili flakes or add a chopped jalapeño during the sautéing process. The heat level can be adjusted to your taste, making it a great option for spicy food lovers.
5. Cheese Variations
   Top your sautéed or roasted ejotes with a sprinkle of Parmesan, feta, or even crumbled goat cheese. The creamy, salty flavor of the cheese enhances the overall taste and adds a rich, savory note.
6. Make It a Main Dish
   Turn your ejotes into a heartier meal by combining them with quinoa, brown rice, or couscous. You can also add grilled chicken, tofu, or shrimp to make it a complete, protein-packed dish.
7. Bacon or Pancetta
   If you’re a fan of savory flavors, sauté some bacon or pancetta and mix it with the ejotes. The salty, smoky flavors of the bacon will pair wonderfully with the natural sweetness of the beans.

Serving Suggestions

Ejotes are versatile and can be served in many delicious ways to complement a variety of meals. Here are some creative ideas on how to serve them:

1. As a Side Dish
   Serve ejotes alongside your favorite main course, such as grilled chicken, steak, or roasted fish. Their crisp, tender texture makes them the perfect companion to any protein, adding a healthy and flavorful touch to your plate.
2. In Salads
   Add ejotes to a fresh salad for extra crunch and nutrients. Pair them with greens like spinach, arugula, or mixed lettuce, and top with a tangy vinaigrette. You can also toss in some cherry tomatoes, avocado, or feta cheese for added flavor.
3. In Tacos or Burritos
   Give your Mexican dishes a twist by adding ejotes to tacos or burritos. Their fresh, vibrant flavor complements ingredients like shredded chicken, black beans, and guacamole, creating a satisfying meal that’s both healthy and flavorful.
4. With Quinoa or Rice
   Mix ejotes with cooked quinoa, brown rice, or couscous for a nutritious grain-based bowl. Add some grilled vegetables, a sprinkle of cheese, or a drizzle of olive oil for a wholesome, well-rounded dish.
5. On Top of a Pesto Pasta
   Add ejotes to your favorite pasta, especially one with a pesto sauce. The beans add color, texture, and a nutritional boost, making your pasta dish both heartier and more vibrant.
6. In Stir-Fries
   Incorporate ejotes into a stir-fry with other fresh vegetables like bell peppers, carrots, and snap peas. Add a savory sauce made of soy sauce, ginger, and garlic for a quick and flavorful meal.
7. As a Light Appetizer
   If you’re hosting, serve ejotes as part of an appetizer platter. Pair them with a creamy yogurt dip, hummus, or a zesty tzatziki sauce for a refreshing and healthy start to your meal.

Sautéed Ejotes (Green Beans)

Sautéed ejotes (green beans) are a simple yet flavorful side dish that brings a burst of freshness to any meal. With just a handful of ingredients, you can enjoy this healthy, quick, and delicious dish that's perfect for busy weeknights or festive dinners. This recipe is versatile and can be paired with a variety of proteins like chicken, beef, or fish. You can also add your personal touch with different herbs or spices. Enjoy the crunchiness and nutrition that ejotes provide in this easy-to-make dish!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Side Dish

Cuisine Mexican

Servings 4

Calories 80 kcal

Ingredients

  

• 1 lb (450g) fresh ejotes (green beans), trimmed
• 2 tbsp (30ml) olive oil
• 2 garlic cloves, minced
• 2 tsp (5g) salt (adjust to taste)
• ½ tsp (2g) black pepper
• ½ tsp (2g) red pepper flakes (optional, for heat)
• 1 tbsp (15ml) lemon juice (for brightness)
• ¼ cup (60ml) water or vegetable broth (for steaming)

Instructions

 

• Prepare the ejotes: Trim both ends of the green beans and wash thoroughly under cold water.
• Sauté the garlic: In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes, or until fragrant. Be careful not to burn the garlic.
• Cook the ejotes: Add the trimmed ejotes to the skillet and toss to coat in the garlic-infused oil. Season with salt, pepper, and optional red pepper flakes.
• Steam the beans: Add 1/4 cup of water or vegetable broth to the skillet. Cover and cook for 5-7 minutes, or until the beans are tender but still slightly crunchy. Stir occasionally.
• Finish and serve: Remove the lid, increase heat to medium-high, and cook for an additional 2-3 minutes to evaporate excess liquid. Drizzle with lemon juice, toss to combine, and serve immediately.

Notes

• Storage: Leftover sautéed ejotes can be stored in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat with a splash of water.
• Substitutions: Feel free to replace olive oil with butter for a richer flavor. You can also add toasted almonds or chopped herbs (like cilantro or parsley) for extra texture and flavor.
• Variations: For a more savory dish, you can add a sprinkle of Parmesan cheese just before serving

FAQs about Ejotes

What Are Ejotes Called in English?

Ejotes in English are commonly referred to as green beans or string beans. These beans are widely recognized and used in various cuisines, particularly in Mexican and Latin American cooking, where they are often called ejotes.

Are Ejotes Healthy?

Yes, ejotes are very healthy! They are low in calories and packed with vitamins and minerals, including vitamin C, vitamin K, and fiber. Eating ejotes can support digestive health, improve heart health, and provide a good source of plant-based protein.